What are the fitness equipment for chest muscle training?

Fitness is now a very popular way to maintain health. Fitness does not only make your body look better. More importantly, it can reduce the occurrence of many physical diseases, which is very important for physical health. There are many ways to exercise. When choosing, you must make a choice based on your own situation so that you can achieve good results. So what are the fitness equipment for training chest muscles? Let us introduce it below.

Superset exercise 1: Flat bench press and chest clamp

The flat bench press will give you the broadest chest muscles. No other exercise targets the entire pectoral muscle group with as much weight as this exercise, and no other exercise engages as many muscles to develop the entire pectoral muscle group as this exercise. During the exercise, you must use as heavy weight as possible and expand the range of motion. When lowering the barbell to the chest, the latissimus dorsi should move backward and downward. When pushing up, you should "stretch your two wings" and let your shoulders and latissimus dorsi help you push the pectoral muscles to the top.

When your chest muscles have reached exhaustion, immediately use the puller (adjust the weight in advance) to squeeze your chest. Your arms should be stretched backward more than 180 degrees to fully stretch your chest muscles. Use the tension of your chest muscles to keep your arms slightly behind your back for a moment. Then, concentrate the contraction force of the chest muscles to pull forward (try to minimize the force of the arms) until the two handles touch each other. What I do is keep my arms straight at all times, not allowing them to form a downward angle at any time, so that my arms are always in a horizontal movement.

This non-stop cycle exercise (one main exercise plus another corresponding exercise) constitutes the first superset. Rest for about 30 seconds between sets and repeat the cycle three or more times. To complete all 4 sets of the exercise, the reps of the bench press are 12, 10, 8, and 7, respectively. The repetitions of the 4 sets of chest clamp exercises should be maintained at 15 times/set.

Superset Exercise 2: Incline Dumbbell Press and Push-ups

Since the main pectoral muscles have been exhausted, the second superset can be used to strengthen the top and bottom strap muscles of the pectoral muscles and the restricted areas on both sides.

You need to get into the incline dumbbell bench press group as soon as possible, so you only need to do 1 warm-up group. The purpose is to familiarize yourself with the new movement angle and control the stability of the dumbbells. Choose a weight range that can provide solid resistance and do 15 times/group of exercises. If the weight is too heavy, it will become a formal group, and if the weight is too light, it will not be helpful to the formal group.

Do 12 reps of the first set of incline bench presses. Once you are done, immediately do a set of push-ups until exhaustion. Repeat the cycle 3 times. To complete 4 sets of exercises, the last 3 sets of incline bench presses are 10, 10, and 8 reps, respectively. In addition, the range of motion for each push-up should be as large as possible and the number of times should be counted. Each set of exercises should be ensured to reach exhaustion. At the same time, set goals for yourself to exceed the original number in the next training.

Superset Exercise 3: Incline Dumbbell Fly and Dips

The above training has already made you feel very hard, but you still need to work hard and persevere.

Incline dumbbell flyes and dips are both my favorite and most dreaded supersets because they relentlessly target every hidden muscle and leave it swollen and sore, but you go home feeling proud of having done it.

Warming up is crucial for the incline dumbbell fly exercise because it is a specific stretch and the pectorals need optimal flexibility and blood flow. Do 1 set of 20 warm-up exercises, using a weight that causes slight swelling in the chest muscles.

The first official set of incline dumbbell flyes should be done 12 times, and the last one should be completed hard but not too tired. Since the chest muscles are always in a fragile and sensitive posture during exercise, you must concentrate on controlling them and always keep them in a stretched and tense state. Lock your arms in a nearly straight position, with only a slight bend at the elbows. Keeping the dumbbells in a horizontal position throughout the movement, use your pectoral muscles rather than the tension in your shoulders to resist, lowering your arms out to your sides and allowing the dumbbells to drop to parallel to or slightly below the floor. Also use your chest muscles instead of your shoulders or arms to lift the dumbbells, allowing the contraction of your chest muscles to bring them together in the center line.

The ones introduced here are the fitness equipment for training chest muscles. If you want to exercise your chest muscles, you can choose these equipment to exercise. When using these equipment, be sure to use them in the correct way. In addition, you should also do what you can according to your physical condition so as to avoid getting hurt during exercise.